New User Special Price Expires in

Let's log you in.

Sign in with Facebook


Don't have a StudySoup account? Create one here!


Create a StudySoup account

Be part of our community, it's free to join!

Sign up with Facebook


Create your account
By creating an account you agree to StudySoup's terms and conditions and privacy policy

Already have a StudySoup account? Login here

HES Week 4 Flexibility

by: merlec16

HES Week 4 Flexibility HES 101

Marketplace > Wake Forest University > HES 101 > HES Week 4 Flexibility

Preview These Notes for FREE

Get a free preview of these Notes, just enter your email below.

Unlock Preview
Unlock Preview

Preview these materials now for free

Why put in your email? Get access to more of this material and other relevant free materials for your school

View Preview

About this Document

Notes taken in class about the developing flexibility lecture.
Exercise for Health
Sharon K. Woodard
Class Notes
Flexibilty, hes, Lecture, FITT
25 ?




Popular in Exercise for Health

Popular in Department

This 3 page Class Notes was uploaded by merlec16 on Thursday September 22, 2016. The Class Notes belongs to HES 101 at Wake Forest University taught by Sharon K. Woodard in Fall 2016. Since its upload, it has received 4 views.


Reviews for HES Week 4 Flexibility


Report this Material


What is Karma?


Karma is the currency of StudySoup.

You can buy or earn more Karma at anytime and redeem it for class notes, study guides, flashcards, and more!

Date Created: 09/22/16
HES Week 4: Developing Flexibility Lecture What to know for Thursday’s Practical Exam:  Open ended questions  Worth 22 points  5 components of fitness  How you test each in lab  FITT principle guidelines for each component of fitness  Exercises- machine, body weight, free weight, for major muscle groups  Know muscle diagrams – labeling  Know training principles  BRING A CALCULATOR – finding target heart rate range, review equations (not given) Developing Flexibility  Definition- a joint’s ability to move freely through it’s full range of motion  Degree to which tissue will lengthen, involves bones, muscles, tendons, ligaments  Flexibility is joint-specific Why Is Flexibility important?  Improper technique- golf swing: shoulder mobility  Injury o Inflexibility o Hypermobility- too flexible around a join  Age-related decline o At age 18 flexibility peaks  Lower back pain o Due to inflexible or weak muscles Benefits of Flexibility  In sports- provides the ability to attain positions which improve performance – faster times, increased artistic score o Potential to produce more velocity – force over a greater ROM (range or motion)  Decreased aches and pains  Improved recovery from injury  Improved posture and appearance  Enhanced ability to move freely an easily  Enhanced athletic performance  Potential to decrease muscle soreness  Potential to decrease risk of injury  Reversal of age-related decline in movement  It just feels good! Factors Affecting Flexibility  Sex- females more flexible in hop join  Age- peaks by 18, steady decline due to inactivity and disuse  Training- stretching exercises  Temperature- localized warming of the tissues  Joint structures o Joint capsule- cartilage, ligaments o Joint cavity- synovial fluid  Muscles and Tendons- muscles lengthen, stiffness reduces  Nervous system o Stretch reflex- once stretching too far, muscle tenses up o Contract/relax Types of Flexibility  Dynamic o ROM achieved by quickly moving the limb to its limit  Static o ROM achieved through a slow, controlled stretch o No movement Types of Stretching  Static- moving slowly into a position and holding the stretch for a few seconds o Hold 10-30 seconds each o Inhibit the stretch reflex -> very effective at increasing flexibility o Simplest and safest methods o Enhances muscular plasticity  Dynamic stretching- stretching through movement o Appropriate as a part of an active warm-up -> mimics activity o Possibly enhance performance during sports o Not recommended for a cool down stretch o Not recommended for beginners  Ballistic – bouncy, jerky movements with high momentum o Activates stretch reflex -> less effective at increasing flexibility o May increase risk of injury o Not recommended  PNF- alternating Contract-Relax Stretch with a Partner o Partner supplies resistance o Isometric contraction held for 6 seconds followed by a relaxation of the muscle o Partner moves joint into greater ROM with a passive stretch o Hold for 10-30 seconds and repeat o Most effective stretching technique FITT Principle: Flexibility  Frequency o At least 2-3 days per week o Every day for greater benefit  Intensity o Stretch to the point of tension or mild discomfort o Never stretch to point of paint  Time o At least 204 sustained stretches for each muscle groups o Static: hold10-30 seconds o PNF: 6 second contraction, 10-30 second stretch  Type o Static or PNF, perform during cool down Training Principles  Progressive overload o Same stretching program will make you plateau o Need to push progressively, improve  Specificity o Joint-specific o Stretch muscles around joint you want to improve  Reversibility o Huge with flexibility o Use it or lose it o Will see rapid declines  Balance o If you stretch one muscle you want to stretch the other Safety Tips and Considerations  Do not hyper-flex or hyperextend the knee, neck or lower back  Do not bounce  Avoid holding your breath  Consciously relax the target muscle as it is being stretched  Avoid stretching to the point of pain Programs for Enhancing Flexibility  Tai Chi  Yoga For next class: PRINT LAB FORM BRING TOWEL OR YOGA MAT FOR TUESDAY FLIP FLOPS? Meet in the classroom, will travel to Poteat Field together Study lecture slides and muscle diagrams for next class


Buy Material

Are you sure you want to buy this material for

25 Karma

Buy Material

BOOM! Enjoy Your Free Notes!

We've added these Notes to your profile, click here to view them now.


You're already Subscribed!

Looks like you've already subscribed to StudySoup, you won't need to purchase another subscription to get this material. To access this material simply click 'View Full Document'

Why people love StudySoup

Steve Martinelli UC Los Angeles

"There's no way I would have passed my Organic Chemistry class this semester without the notes and study guides I got from StudySoup."

Allison Fischer University of Alabama

"I signed up to be an Elite Notetaker with 2 of my sorority sisters this semester. We just posted our notes weekly and were each making over $600 per month. I LOVE StudySoup!"

Jim McGreen Ohio University

"Knowing I can count on the Elite Notetaker in my class allows me to focus on what the professor is saying instead of just scribbling notes the whole time and falling behind."


"Their 'Elite Notetakers' are making over $1,200/month in sales by creating high quality content that helps their classmates in a time of need."

Become an Elite Notetaker and start selling your notes online!

Refund Policy


All subscriptions to StudySoup are paid in full at the time of subscribing. To change your credit card information or to cancel your subscription, go to "Edit Settings". All credit card information will be available there. If you should decide to cancel your subscription, it will continue to be valid until the next payment period, as all payments for the current period were made in advance. For special circumstances, please email


StudySoup has more than 1 million course-specific study resources to help students study smarter. If you’re having trouble finding what you’re looking for, our customer support team can help you find what you need! Feel free to contact them here:

Recurring Subscriptions: If you have canceled your recurring subscription on the day of renewal and have not downloaded any documents, you may request a refund by submitting an email to

Satisfaction Guarantee: If you’re not satisfied with your subscription, you can contact us for further help. Contact must be made within 3 business days of your subscription purchase and your refund request will be subject for review.

Please Note: Refunds can never be provided more than 30 days after the initial purchase date regardless of your activity on the site.